Free bench template
Free Percentage-Based Bench Template
Use your estimated 1RM to build a simple 4-week bench block. No signup, no email gate, no paid PDF.
Calculate my 1RM firstWeek 1
Volume entry
- Top set
- 1 x 5 @ 195 lb
- Backoff
- 3 x 5 @ 177.5 lb
- Volume
- 2 x 8 @ 160 lb
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
Week 2
Strength building
- Top set
- 1 x 3 @ 207.5 lb
- Backoff
- 4 x 4 @ 185 lb
- Volume
- 3 x 6 @ 165 lb
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
Week 3
Heavy exposure
- Top set
- 1 x 1 @ 220 lb
- Backoff
- 5 x 3 @ 190 lb
- Volume
- 3 x 5 @ 172.5 lb
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
Week 4
Deload
- Top set
- 3 x 5 @ 152.5 lb
- Backoff
- Optional technique work @ 147.5 lb
- Volume
- Stop with 3+ reps in reserve
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
| Week | Top set | Backoff | Volume | Adjustment rule |
|---|---|---|---|---|
| Week 1Volume entry | 1 x 5 @ 195 lb | 3 x 5 @ 177.5 lb | 2 x 8 @ 160 lb | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
| Week 2Strength building | 1 x 3 @ 207.5 lb | 4 x 4 @ 185 lb | 3 x 6 @ 165 lb | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
| Week 3Heavy exposure | 1 x 1 @ 220 lb | 5 x 3 @ 190 lb | 3 x 5 @ 172.5 lb | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
| Week 4Deload | 3 x 5 @ 152.5 lb | Optional technique work @ 147.5 lb | Stop with 3+ reps in reserve | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
Set a training max
Start from a recent working set, compare six 1RM formulas, and use the conservative end of the range for percentage work.
Load the week
Turn the estimate into repeatable top sets, backoff work, and volume targets that match the lift and rep range.
Adjust from performance
Use bar speed, completed reps, and recovery trends to move the next week up or down instead of forcing a fixed number.